How to Learn Stoicism: A Beginner's Guide to a Fulfilling Life
Welcome to the world of Stoicism, an ancient philosophy that's as relevant today as it was over 2,000 years ago. If you're looking for practical tips to handle life's ups and downs, improve your mental well-being, and make the most out of every day, you're in the right place. This guide is tailored for those new to Stoicism and aims to show you how you can integrate Stoic principles into your daily life.
What is Stoicism?
Stoicism is an ancient philosophy that originated in Greece and later gained popularity in Rome. It teaches self-control, rationality, and virtue as paths to true happiness. It's not about eliminating emotions but rather learning how to manage them to live a fulfilling life.
A man called Zeno of Citium gathered with his followers under a porch in ancient Athens called the Stoa Poikile (The name Stoicism comes from this porch). The Stoic school emphasized control over the passions and desires, teaching that virtue is sufficient for happiness. Zeno’s teachings on ethics were particularly influential. Though much of Stoicism’s early Greek history and writing are gone, Roman Stoics built on the works of the earlier Stoic philosophers and laid a strong foundation with surviving written works.
Key Figures in Stoicism
Stoicism has been a common thread through some of history’s great leaders. It has been practiced by Kings, presidents, artists, writers and entrepreneurs. The ancient Stoics themselves were no slouches.
Seneca: A Roman statesman and author. Born around 4BC in Corduba, Spain, the son of a wealthy and learned writer known to history as Seneca the Elder, Seneca the Younger was destined for great things from birth. Seneca’s father selected Attalus the Stoic to tutor his boy, primarily for his reputation as a man of great eloquence. The most powerful lesson that Seneca learned from Attalus was on the desire to improve practically, in the real world. At 53 years old, Seneca is suddenly elevated to the center of life in the Roman imperial court. In the end, Seneca made only minimal impact on Nero, a man whom time would shortly reveal to be deranged. But all a Stoic can do is show up and do our work. Seneca believed he had an obligation.
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Epictetus: A once-enslaved teacher. His given name is not known. Epictētos is Greek meaning “acquired.” Epictetus was born into slavery. Later Christian writers tell us that Epictetus’s master was violent and depraved, at one point twisting Epictetus’s leg with all his might. When the leg snapped, Epictetus made no sound, he uttered no tears. For the rest of his life, Epictetus would walk with a limp. But Epictetus remained unbroken by the incident. “Lameness is an impediment to the leg,” he would later say, “but not to the will.” Epictetus would choose to see his disability as only a physical impairment, and in fact it was that idea of choice that defined the core of his philosophical beliefs. He chose to dedicate himself fully to philosophy and taught in Rome for nearly 25 years…Until the emperor Domitian famously banished all philosophers in Rome.
Marcus Aurelius: The Stoic Emperor, kept a series of journals on life, leadership, and philosophy. Born April 26th, 121, nobody would have predicted that Marcus Catilius Severus Annius Verus would one day be Emperor of the Roman Empire. The emperor Hadrian, sensing his potential, kept an eye on the boy. In 161, as Antoninus died, Marcus finally became the Emperor of the Roman Empire and ruled for nearly two decades until his death in 180. The famous historian Edward Gibbon wrote that under Marcus, the last of the ‘Five Good Emperors,’ “the Roman Empire was governed by absolute power, under the guidance of wisdom and virtue”.
Gaius Musonius Rufus: This is a special mention. If you enjoyed the Handbook and Discourses then you should read the less well-known Lectures and Sayings of Epictetus’ own teacher, Gaius Musonius Rufus. Musonius’ surviving writings are relatively few and short.
Four Pillars of Stoicism
Stoicism revolves around four core principles, often called the Four Cardinal Virtues:
Wisdom: The ability to navigate complex situations in a calm, rational manner. Wisdom has always been prized by the Stoics. It is key today, as it was in the ancient world, to be able to distinguish between the vast aggregations of information that lay out there at your disposal-and the actual wisdom that you need to live a good life. It’s key that we study, that we keep our minds open always. You cannot learn that which you think you already know, Epictetus said. Which is why we need to not only be humble students but also seek out great teachers. It’s why we should always be reading. It’s why we cannot stop training. The goal is not just to acquire information, but the right kind of information.
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Courage: The bravery to do the right thing, even when it's challenging. The world wants to know if you have cojones. The Stoics might have phrased this a bit differently. Seneca would say that he actually pitied people who have never experienced misfortune. The world wants to know what category to put you in, which is why it will occasionally send difficult situations your way. Think of these not as inconveniences or even tragedies but as opportunities, as questions to answers. Do I have cojones? Am I brave? Am I going to face this problem or run away from it?
Justice: Treating others fairly, regardless of how they treat you. There is no Stoic virtue more important than justice, because it influences all the others. Countless other activists and politicians have turned to Stoicism to gird them against the difficulty of fighting for ideals that mattered, to guide them towards what was right in a world of so much wrong. A Stoic must deeply believe that an individual can make a difference. Successful activism and political maneuvering require understanding and strategy, as well as realism… and hope.
Temperance: Practicing self-control and moderation in all aspects of life. That’s what Temperance or moderation is about: Doing nothing in excess. Doing the right thing in the right amount in the right way. In other words: Virtue and excellence is a way of living. It’s foundational.
How to Apply Stoicism in Everyday Life
Stoicism is not just theory. It’s about putting philosophy into practice through exercises for mindfulness, resilience, and knowing oneself and the world around us. Here are some practical ways to incorporate Stoic principles into your daily routine:
1. Make Better Decisions with Wisdom
Before making any decision, ask yourself: "Is this within my control?" If it is, act. If it's not, let it go. This simple question can help you focus on what truly matters, saving you time and reducing stress.
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2. Cultivate Courage through Small Acts
Courage doesn't have to involve heroic deeds. It can be as simple as speaking up in a meeting, apologizing when you're wrong, or taking the first step to mend a broken relationship. Each small act of courage builds resilience and prepares you for life's bigger challenges.
3. Practice Justice in Daily Interactions
Whether it's listening to a friend vent, holding the door for a stranger, or acknowledging your mistakes, simple acts of kindness go a long way. These actions help build a sense of community and fairness that benefits everyone, including you.
4. Achieve Balance with Temperance
Temperance isn't just about avoiding excess; it's about finding the middle ground in all things. Whether it's balancing work and leisure or knowing when to speak up and when to listen, moderation is key to a peaceful mind.
Practical Exercises for Stoic Living
Reflecting daily is key to stoic living. Spend a part of your day looking at what you think, say, and do. Note your successes and mistakes. Writing in a journal is important. It lets you look outside of your own thoughts and understand them better.
Picture yourself facing adversity in your mind. How do you respond? However, it doesn’t have to be negative. The point here is to mentally place yourself in different situations and decide how you would like to respond, how you’d like to treat others, etc.
Stoicism: More Than Just a Philosophy
Stoicism has been a common thread through some of history’s great leaders. It has been practiced by Kings, presidents, artists, writers and entrepreneurs.
Against all odds, some two millennia later, these incredible documents survive. Except to the most avid seekers of wisdom, Stoicism is either unknown or misunderstood. It would be hard to find a word that dealt a greater injustice at the hands of the English language than “Stoic.” In its rightful place, Stoicism is a tool in the pursuit of self-mastery, perseverance, and wisdom: something one uses to live a great life, rather than some esoteric field of academic inquiry. Certainly, many of history’s great minds not only understood Stoicism for what it truly is, they sought it out: George Washington, Walt Whitman, Frederick the Great, Eugène Delacroix, Adam Smith, Immanuel Kant, Thomas Jefferson, Matthew Arnold, Ambrose Bierce, Theodore Roosevelt, William Alexander Percy, Ralph Waldo Emerson. Each read, studied, quoted, or admired the Stoics.
They are the most essential values in Stoic philosophy. “If, at some point in your life,” Marcus Aurelius wrote, “you should come across anything better than justice, truth, self-control, courage-it must be an extraordinary thing indeed.” That was almost twenty centuries ago. No, we have not. It’s unlikely we ever will.
It began to seem that one would have to hold in mind forever two ideas which seemed to be in opposition. The first idea was acceptance, the acceptance, totally without rancor, of life as it is, and men as they are: in light of this idea it goes without saying that injustice is commonplace. A Stoic sees the world clearly…but also sees clearly what the world can be. Courage. Temperance. Justice. These are the critical virtues of life. But what situations call for courage? What is the right amount? What is the right thing? This is where the final and essential virtue comes in: Wisdom. The knowing. The learning.
Resources for Learning Stoicism
Resourceful texts make grasping the fundamentals of Stoicism much easier. You can do a lot worse than start by looking at the excellent Wikipedia article on Stoicism. The Stoicism Subreddit also has a superb FAQ page on Stoicism.
At a rough estimate, less than 1% of the many ancient writings on Stoicism actually survive today. We have no complete texts by the Greek founders of Stoicism, only fragments. Most of our knowledge of it comes from three Roman Stoics: Seneca, Epictetus, and Marcus Aurelius. They lived in the first and second centuries AD, three hundreds years after Zeno of Citium had founded the Stoic school. By their time, the Athenian school of Stoicism no longer existed, and the Stoic school had no formal head (“scholarch”) to guide it. Nevertheless, we learn a great deal about Stoicism from their writings. We also learn a great deal about Stoicism from many comments made by non-Stoics, most notably the Roman philosopher and statesman Cicero, who was a Platonist himself but nevertheless very sympathetic toward Stoic ideas.
Classic Texts
Meditations by Marcus Aurelius: The first text on Stoicism that most people read is The Meditations of Marcus Aurelius. It’s very small book, written in a beautiful aphoristic style. There are many translations available, and it’s easy to obtain older (out of copyright) editions free online. The only real limitation of this book is that it’s not a systematic account of Stoic philosophy. Having read it, people often still lack a basic understanding of the basic doctrines of Stoicism, at least in an explicit form. Nevertheless, it’s where I recommend beginning.
Meditations is perhaps the only document of its kind ever made. It is the private thoughts of the world’s most powerful man giving advice to himself on how to make good on the responsibilities and obligations of his positions. Marcus stopped almost every night to practice a series of spiritual exercises-reminders designed to make him humble, patient, empathetic, generous, and strong in the face of whatever he was dealing with. You cannot read this book and not come away with a phrase or a line that will be helpful to you next time you are in trouble.
Picking the right translation of Meditations really changes how you connect with the text. Gregory Hays’ version is great for today’s readers.
Translator Year Notable Features Gregory Hays 2002 Modern, accessible language, highly recommended A.S.L. Farquharson Enchiridion by Epictetus: Epictetus’s Handbook, also called the Enchiridion, is my preferred place to start (some prefer Meditations for its accessibility). The Handbook is a short guide on how to live well. The practical wisdom in the Handbook has helped many people live better lives, including Marcus Aurelius. Studying the Handbook helps lay the groundwork for living according to Stoic beliefs. If you like Epictetus then it would be natural to follow reading his Handbook by reading the Discourses on which they’re based, also noted down by his student Arrian. There were originally eight volumes of the Discourses but only four have survived to the present day. Marcus Aurelius appears to say that he was given a copy by his Stoic friend and mentor Junius Rusticus so it’s possible he had read all eight volumes. If you enjoyed the Handbook and Discourses then you should read the less well-known Lectures and Sayings of Epictetus’ own teacher, Gaius Musonius Rufus. Musonius’ surviving writings are relatively few and short.
That Epictetus’ teachings survive to us is remarkable. It is only thanks to a student named Arrian, who’s credited with transcribing the lessons he learned in Epictetus’ classroom at the beginning of the second century AD. Arrian wrote in a letter prior to the Discourses’ publishing, “whatever I used to hear him say I wrote down, word for word, as best I could, as a record for later use of his thought and frank expression.” Arrian would use those lessons to achieve renown throughout Rome as a political advisor, military commander, and prolific author.
Letters from a Stoic by Seneca: This is where many people begin, so if you’re not drawn to Marcus or Epictetus, you might choose to start with Seneca. Seneca wrote in Latin whereas Marcus and Epictetus, though Roman, wrote in Greek. Marcus and Epictetus never mention Seneca, although he lived before them. His style of Stoicism is slightly different, and perhaps owes more to the “Middle Stoa” of Posidonius. His Letters to Lucilius go by different names but you’ll usually find them referred to as the main collection of moral letters (or epistles) by Seneca. If you liked Seneca’s Letters to Lucilius then we have many more surviving writings by him concerning Stoicism, which you should read. While Marcus wrote mainly for himself, Seneca had no trouble advising and aiding others. In fact, that was his job-he was Nero’s tutor, tasked with reducing the terrible impulses of a terrible man. His advice on grief, on wealth, on power, on religion, and on life are always there when you need them.
Modern Books
"A Guide to the Good Life: The Ancient Art of Stoic Joy" by William Irvine: William Irvine’s A Guide to the Good Life, which is perhaps the bestselling popular book on Stoicism is a standout title for those new to Stoicism. In this engaging book, Irvine breathes new life into ancient wisdom, making it relevant for today’s readers. He skillfully demystifies Stoic teachings, focusing on how they can lead to a more fulfilling and serene life. Irvine’s approachable style makes complex ideas easily understandable, encouraging readers to apply Stoic principles in modern-day contexts.
"Lives of the Stoics: The Art of Living from Zeno to Marcus Aurelius" by Ryan Holiday and Stephen Hanselman: Provides a compelling journey through the lives and philosophies of the Stoic masters. Holiday and Hanselman delve into how these Stoics lived out their philosophies, offering practical lessons on resilience, virtue, and personal integrity.
"The Obstacle is the Way: The Timeless Art of Turning Trials into Triumph" by Ryan Holiday: Stands as a modern interpretation of Stoic philosophy, particularly focusing on how to transform challenges into opportunities. Holiday’s engaging writing style makes Stoic principles accessible and relatable, offering readers a toolkit for resilience and problem-solving in the face of adversity.
"How to Think Like a Roman Emperor: The Stoic Philosophy of Marcus Aurelius" by Donald Robertson: Merges historical biography with a practical guide to Stoic philosophy. Robertson, a cognitive psychotherapist, skillfully connects ancient Stoic practices with modern cognitive-behavioral therapy techniques, showing how these timeless principles can help in managing emotions, overcoming obstacles, and achieving personal growth. The book is both educational and inspiring, filled with actionable advice and insights into how Marcus Aurelius’ philosophical approach can be applied to contemporary life.
Online Resources
- Stoic Week: Every Autumn since 2012, the Stoicism Today team has organised a free, international, online event called Stoic Week. Stoicism Today is a multi-disciplinary (non-profit) team of classicists, philosophers, psychologists, and therapists, with a special interest in Stoicism. Stoic Week challenges you to “live like a Stoic” for seven days, by following a structured daily routine consisting of readings, recordings, and psychological exercises.
Stoicism in Simple Terms
Stoicism is focused on uncomplicated theories of life. It is so clear that you can take action from the advice immediately. Study is not required to understand Stoicism. The most read Stoic is Lucius Seneca. Marcus Aurelius is also very popular.
Stoicism doesn’t focus on the negative like modern-day self-help advice does. Stoicism is more a meditative practice that allows us to take the negative feelings we experience, and turn them into thoughts that give us peacefulness and perspective on life.
At the crux of Stoicism is a list of reminders and words of wisdom that show how to live a good life. It’s not an argument about what is right and what is wrong. The Stoics had no time for this way of thinking.
Here are some key lessons you can learn from Stoicism:
We don’t control events, but we do control what they mean. Everything that happens in your life can be controlled by your own mind to be good or bad. Once you understand this teaching, you can take back the power. You become less reactive and a lot calmer. You have the upper hand.
Disruptions to serenity cannot be avoided. Tranquillity can never be reached by avoiding or blocking out distractions or horrible events. The way to get to that tranquil place is through your choices and judgment about those events and situations.
You must disrupt yourself. Doing things the way they’ve always been done will lead you to be disrupted by someone or something who changes with the environment. Operating out of habit means you’ve stopped thinking and are mindlessly drifting through life. This means you’re not in control.
In good and bad times we have a choice. Through all of these different circumstances, we have a choice. It’s having the freedom of choice that will set us free in the long run. It’s that freedom of choice that will ensure you don’t waste your life away thinking about stuff you can’t control. You’ll always feel the power of freedom when you control your choices, no matter what life throws at you.
Make it a habit of looking inward. Stoics are obsessed with taking time to look inward. It’s something they advocate above all of their other teachings. They suggest spending time in the morning to ask yourself questions about your life. As you do this, you’ll find the answers to life’s biggest questions become clearer in the context of your own life.
Being paranoid and fearful will destroy you. The antidote to fear and paranoia is self-control. Learn to control your impulses. If you become fearful that others will sabotage your success and you don’t remain in control over these fearful thoughts, you’ll lose sight of reality. These fearful thoughts will cause you to project your fears onto other people and they’ll give you exactly what you fear.
Anger will not help you. The Stoics believe that getting angry never gives you anything in return. Anger wastes your precious energy and resources, and provides no tangible benefit. This is why it’s better to practice non-reactivity rather than being pissed off at something you can’t control anyway.
Everything takes up space. Seneca wrote many times that even things you get for free have a cost. That cost is space - space in your garage or even space in your mind.
Practice poverty. Especially during prosperous times in your life, the Stoics believe you should practice poverty. This is how you prepare for hardship and become an expert in dealing with the ups and downs of life. Comfort can become a form of slavery because you consistently start to think that someone could take away what you have.
You protect everything you have, why not your mind? You have to become aware of who you are unconsciously giving your mind over to. You need to realize who is influencing you in a negative way without knowing it.
Don’t wreck the purpose of your life by trying to impress others. The Stoics teach that the opinions of people you seek our to impress are not that great themselves. These people you seek to impress have addictions, their own problems, and are no wiser than the next person. The purpose of your life is not to impress people and doing so will have the opposite effect.
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